If you’re serious about making the most of your workout program and moving closer and closer to your long-term fitness results, one thing that you have to be extra careful of and make sure to avoid is overtraining.
Overtraining can be a very real and serious issue for some people and could take weeks if not months to get over if you aren’t careful.
Many people start off with the best intentions and simply want to put in plenty of hard work as they reach towards their goals but in the process they end up pushing things a little too far and overworking their body.
Fortunately, overtraining is very preventable as long as you know what to be on the lookout for and how to use effective workout strategies to avoid it.
Let’s have a quick peak at one particular strategy that proves to be very effective for avoiding overtraining: the deloading week.
What A Deloading Week Is
The very first thing that you need to come to understand is what a deloading week is in the first place. A deloading week is a period of time where you don’t completely take the full week off the gym altogether, but rather decrease your volume and weight lifted significantly.
In doing so, you’re going to help to give your body a chance for much more intensive recovery and help ensure that you’re fully ready to move forward with your hard training efforts.
While having one or two days off each workout is definitely important for encouraging a good recovery in the first place, often it simply isn’t enough. You need more time than this for the body to completely repair itself.
That’s where the deloading week comes in. During this deloading week you’ll want to cut back the total amount of volume you’re doing by half and then also back off the amount of weight lifted by 30-50% as well.
This means that if you were doing four sets of bench press at 50 kgs, you would now do two sets of bench press at about 25 to 30 Kgs instead.
This will definitely feel easy for the body but that’s the whole point. You don’t want it to feel like a lot of ‘work’ as then you’re pushing your body too hard and it won’t be getting the recovery that you’re after.
How Often To Do A Deloading Week
Most people will do best adding a deloading week into their program once every six to eight weeks. If you have a very poor recovery system or if you’re dieting intensely, you may need them more often, while if you have a very good recovery system, you may be able to push it up to ten or twelve weeks instead.
Either way, at the end of twelve weeks you should take one regardless as this will ensure that you also stay mentally fresh as well.
Getting Back Into Things After A Deloading Week
After taking the deloading week, you want to ease back into your training slowly. Don’t go full out the very first session you’re back. Take two or three workouts to get back up to speed and then go from there.
You’ll very likely find that once you do get back into it, you feel stronger than you ever have before.
So there you have the main things that you need to know about taking a deloading week. When used correctly, this is a very effective method to increase your workout success.